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A. Three sets: DB/KB Walking Lunges x 16-20 reps (8-10/leg) Rest 1min Side Planks x 30-45 seconds each side Rest 30s b/w sides Rest 1min B. Four sets: In 2minutes complete: 8 Hang Power Cleans (Start ~60% max- add per set as able to complete UB reps) Row max distance in remaining time Rest/walk 2 …
A. Four sets: Sumo Deadlift; x 7,5,3,7 Rest 1min Strict HSPU AMRAP UB (or Handstand Work x 45-60 secs) Rest 2min B. For Time: 10, 9, 8, 7….1 Goblet Squat (Moderately Tough NTE 70/53#) Burpee over KB
A. Four sets: Paused Front Squats @32X1; x 2-4 reps Rest 30 seconds SA DB Upright Row 4-8 reps/arm Rest 30 seconds b/w arms B. AMRAP in 12minutes @85%: 6 Power Cleans (~60-70% multi-rep max NTE 135/95#) 12 T2B 24 DUs (or 48 Singles/Rebounding Jumps)
A. Three sets: Overhead Squats x 2-4 reps Rest 1min 10 Banded Glute Bridges Rest 2min B. In teams of two, with only one partner working at a time: Complete three total rounds of: 40 KBS (53/35#) 30 Box Jumps (24/20″) 20 DB Burpee deadlifts -moderate *suggested to split up reps evenly each round
A. Four sets: Romanian Deadlift x 5-8 reps Rest 30 seconds SA DB Shoulder Press x 5-8 reps/arm Rest 30 seconds b/w arms B. Three rounds for time of: 200m Run 20 Lateral Box Step-overs (NTE 24/20″… NTE= ‘not to exceed’) 15 Wallballs (20/14#) Rest/walk 1min b/w rounds. **Goal- slightly faster over each round.
A. Three sets of: Back Squat x 8-10 reps Rest 30 seconds Single Leg Hip Bridge x 6-8 reps each leg Rest 60 seconds B. For time: Row 1000 Meters followed immediately by . . . Three rounds of: 20 Russian Kettlebell Swings (62/44#) 10 Toes to Bar 10 Strict Handstand Push-Ups or 30 sec …
A. 12 minutes gymnastic practice: Rope Climbs &/or pistols B. In 8 minutes, complete: 5 rope climbs then AMRAP in remaining time… 3 Deadlifts (~60% of 1RM**) 3 Box jumps (24/20″) 100m run (77th st) 6 Deadlifts 6 Box jumps 100m run 9 Deadlifts 9 Box jumps 100m run …etc. **deadlifts must be perfect form …